Almonds are a powerhouse of nutrition that offers numerous benefits for women’s health. Packed with vitamin E, almonds play a crucial role in overall well-being. Ritika Samaddar, Regional Head, Dietetics, Max Healthcare, shares five reasons women must include a handful of almonds in their daily diet.
- Hormonal Balance: Almonds are great for women’s hormonal balance as they’re packed with healthy fats, like omega-3. They are loaded with magnesium, a mineral that keeps stress hormones like cortisol in check and supports sound sleep. These nuts also contain vitamin E, which fights cell damage and can ease menopause symptoms as they have phytoestrogens, plant compounds that help balance oestrogen levels. And don’t forget that they are packed with protein, crucial in stabilising blood sugar. Just blend them in your smoothies, or the easiest way is to make an almond butter toast topped with fruits for an on-the-go snack.
- Bone Health: Maintaining good bone health becomes increasingly important as women age. Women are more susceptible to osteoporosis. Almonds are great for this because they contain essential nutrients like calcium, magnesium, and phosphorus. Calcium helps strengthen bones, magnesium helps the body use calcium better and build bones, and phosphorus helps keep bones and teeth sturdy. Adding almonds to your diet can help strengthen your bones and lower the chances of fractures, osteoporosis, or any fractures. Sprinkle chopped almonds over salads for added crunch, a dose of healthy fats and the benefit of protein.
- Weight Management: Almonds are among the best nuts for losing weight. Their high protein content helps boost metabolism and curb appetite, reducing calories throughout the day. Healthy fats and fibre in almonds contribute to a prolonged feeling of fullness, effectively preventing overeating. Furthermore, their low glycaemic index stabilises blood sugar levels, reducing cravings for unhealthy snacks. By including almonds in a balanced diet, women can ensure they receive essential nutrients and manage their calorie intake more effectively, which is crucial in their weight loss journey.
- Heart Health: One of the most significant benefits of almonds for women is their positive impact on heart health. Almonds are rich in monounsaturated fats, known to help reduce LDL cholesterol levels, which are bad cholesterol while maintaining or even increasing HDL or good cholesterol. By consuming almonds, women can potentially lower their risk of heart disease and stroke for a great snack between meals.
- Skin and Hair Health: Almonds have numerous benefits for glowing skin and lustrous hair. They are a powerful antioxidant. Almonds’ protein, vitamin B2, zinc, and iron support collagen production, skin repair, and renewal processes, maintaining a healthy complexion. The healthy fats in almonds also aid skin hydration and reduce inflammation, resulting in a more even skin tone and texture.